A. Opening Day
21-15-9:
Wallballs
Pull-up
Thrusters
Box Jumps
Kettlebell SwingsScoring: Not Scored
* With 225 reps total, "Opening Day" is a higher volume and higher interference conditioning piece
* You'll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)
## WEIGHTED MOVEMENTS
* Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh
* Within the workout, these are ideally completed in around 3 sets
## PULL-UPS
* Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
* For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion
* Choose from one of the subs listed below in teaching points if needed
## BOX JUMPS
* Since these are regular box jumps, stand to full extension at the top of each repetition
## DAILY VIDEO
[Click Here](https://youtu.be/GMonnRXd7Mk)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats (Similar to a Wall Squat) [Click Here](https://youtu.be/5JlfTr56VLg)
Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Box Facing Step-ups (Higher Box)
Russian Kettlebell Swings
*Performed with Light Kettlebell*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Wrist Stretch on Box: 30 Seconds Each Direction
[Click Here](https://youtu.be/f0OsQ4S_Dpc)
## Kettlebell Ankle Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=V2ueS0OKUgo)
# TEACHING (15:00 – 25:00)
## WALLBALLS & THRUSTERS
### Absorb the Weight
On both of today's squatting movement, let's focus on absorbing the weight from overhead. We want to control the object, not let the object control us. One way we can do this is by making sure the squatting portion of the movement is slightly slower than the standing portion of the movement. When the weight comes crashing down, we lose good positioning and balance. Another way to ensure we absorb the weight and control the descent is to wait until the object makes contact with the rest of the body before we squat. For example, in the thruster, the bar should hit the shoulders before the squat begins. Again, this helps with balance and control, which makes the movement more efficient.
### Movement Prep
5 Medicine Ball Front Squats
5 Thrusters
5 Wallballs
_
5 Barbell Front Squats
5 Barbell Push Press
5 Thrusters
## KETTLEBELL SWINGS & BOX JUMPS
### Absorb the Weight
The kettlebell swings and box jumps are today's hinging movements. Just like the squats, we want to absorb the weight and show control during both movements. On the kettlebell swings, the way we absorb the weight is by keeping the shoulders behind the bell until the arms make contact with the body again on the way down. If athletes let their shoulders follow the bell forward as it's coming down from overhead, it will likely pull them on to the toes and off balance. Being on the toes does not allow us to use the big muscles of the posterior chain quite as effectively. On the box jumps, we're absorbing our body weight with the legs, which act like shocks as we land. Instead of crashing on the box and making a loud thud, look to land softly and show control.
### Movement Prep
*With Lighter Kettlebell & Lower Box:*
5 Russian Kettlebell Swings
10 Full Kettlebell Swings
_
5 Box Jumps (Step Down)
## PULL-UPS
### Hips
One of the hardest positions to hit in gymnastics is the tight arch. Since we create the power in our kip by moving between hollow and arch positions, it's important to work just as hard in front of the bar as we do behind it. ***Take a look at the daily video for a visual of a drill that will help athletes feel out a strong, tight arch. ***
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
15 Second Belly Up Arch Hold (See Daily Video)
5 Kip Swings
3 Pull-ups
### Movement Suns
* Let's keep the reps the same today to preserve the simplicity of the rep scheme
* Adjust variation as needed to one of the following:
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*With Workout Weights & Heights:*
3 Wallballs
3 Pull-ups
3 Thrusters
3 Box Jumps
3 Kettlebell Swings
# STRATEGY + WOD (30:00 – 60:00)
* Rather than thinking of this workout as a 21-15-9, let's approach it as with the full round numbers in mind
* Each complete round would make this a 105-75-45 rep scheme
* Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies
* There is one movement we'll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan
* The most difficult round today won't be the opening round of 105, rather the middle round of 75
* Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome
* See below for potential break-up options for each round:
* ***Round of 21***
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* ***Round of 15***
* **1 Set:** 15
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
* ***Round of 9***
* **1 Set:** 9
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3
* **4 Sets:** 3-2-2-2
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